Quality & Load

Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/5/21

WOD

15 minute AMRAP for Quality of:
5-10 Kipping Pull-ups
Rest 30 seconds

15 minute AMRAP for Load of:
3-5 Deadlifts
Rest 30 seconds

Train At Home

Warm up:
5 Minutes of single-unders then,
5 Rounds:
5 Plank Burpees
5 Push-ups
5 DB deadlifts
5 Air squats

WOD:
20 Minute AMRAP of:
10 strict burpee DB deadlifts
20 Air squats
40 Double-unders

Cool down:
3 Sets:
:30 pec stretch, each arm
:30 calf stretch, each leg

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